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I never had any idea how crucial the liver was in whole body health until we studied it in our nutritional therapy course. This often ignored, yet crucial organ plays a major role in your metabolism, energy production and cognition. If you’re struggling with sluggishness, brain fog, or mood swings, supporting your liver might be the missing piece, and let’s get into what you can do about it.

Your Key to Energy Production

Your liver is a powerhouse organ that performs over 500 vital functions in your body. One of its biggest jobs is regulating blood sugar and metabolism. Read that part again. If blood sugar and energy production is an area of concern, you have to start supporting your liver. Here’s how it works:

• Glucose Storage & Release: The liver stores glucose as glycogen and releases it when your blood sugar drops, keeping your energy stable.
  • If you’re having periods of hypoglycemia— your liver isn’t doing it’s job properly.
• Detoxification: It filters toxins from your bloodstream, helping prevent inflammation and oxidative stress.
  • Inflammation and blood sugar go hand in hand. Your best course of action is to support both simultaneously.
• Fat Metabolism: Your liver helps break down fats and convert them into energy, which is why poor liver function can lead to sluggishness and weight gain.
  • Fat burns like a clean fuel and can be an excellent fuel source…but only if you can convert it properly.
• Nutrient Processing: It stores and activates key vitamins and minerals needed for energy, digestion, and mood regulation.

When your liver is overwhelmed, energy production slows, toxins build up, and metabolism becomes sluggish—leading to fatigue, brain fog, and even hormone imbalances.

Related: Are you a stressed out sugar burner?

When Your Liver Needs Some Love

Your body sends signals when something is wrong. In nutritional therapy we lean heavily into that and look at all those tiny symptoms that are often ignored. Alone, they may not mean much. Piled together, they show areas of the body needing significant support.

• Digestive issues: Bloating, nausea, loss of appetite, sluggish bowels, pale stools, or an inability to tolerate greasy foods
• Skin symptoms: Itchy skin, yellowing of the skin or eyes, or unexplained rashes
• Energy & mood changes: Feeling easily hungover, motion sickness, or overall sluggishness
• Fluid retention: Swelling in the legs, arms, or abdomen

If any of these sound familiar, it’s time to show your liver some love.

Related: Sauna therapy for stress and fatigue: Benefit or risk?

What to do to support your liver

Your liver has an amazing ability to regenerate, and the right foods can help it function at its best. Here are some of the best foods to help optimize liver function:

• Bitter greens: Arugula, dandelion, and other bitter greens stimulate bile production, which helps digestion and detoxification. Think also anything dark in color.
• Beets & radishes: Support liver detox pathways and help flush out toxins.
• Milk thistle: A well-known liver-supporting herb that helps with detoxification.
• Healthy fats: Avocados, nuts, extra virgin olive oil, and fatty fish (rich in Omega-3s) reduce inflammation and support cell function.
• High-fiber foods: Beans, whole grains, and berries help with digestion and toxin elimination.
• Detox herbs & teas: Artichokes, turmeric, and liver-supportive herbal teas aid in detoxification

Related: How to support gut health;

Top 10 high fiber foods on the go

What Overburdens the Liver?

To keep your liver functioning at its best, it’s just as important to reduce things that weigh it down. These include:

• Alcohol (even in small amounts)
• Excess sugar, especially fructose (found in sodas, processed snacks, and even “healthy” sweeteners like agave)
  • Cut out high fructose corn syrup completely as this is the primary driver of many liver issues
• Ultra-processed foods and refined carbohydrates
• Excess saturated fats
• Chemical exposure (fragrances, cleaning products, environmental toxins)
• Toxic metals (like aluminum and mercury)
• Medications (certain drugs can put extra strain on your liver)
• Poor sleep (your liver does most of its detox work overnight!)

Related: Quality food to fuel you: a step by step pantry clean out guide;

Check out: How to improve sleep quality

Lifestyle Habits for a Happy Liver

Along with food, your daily habits play a huge role in supporting liver function. Try incorporating these simple practices:

• Stay hydrated with plenty of water, lemon water, or apple cider vinegar water
• Prioritize quality sleep (your liver does its best repair work while you sleep!)
• Move your body to boost circulation and help flush out toxins
• Sweat it out with regular sauna sessions or exercise
• Dry brushing to stimulate lymphatic flow and support detox
• Keep digestion regular with fiber-rich foods and hydration

Related: How to avoid vacation constipation

Sauna therapy for stress + fatigue: Benefit or risk?

The Bottom Line

Your liver is one of the most important organs for overall health, metabolism, and mental clarity. By reducing toxic burden, eating liver-supporting foods, and prioritizing key lifestyle habits, you can boost your energy, improve digestion, and feel more balanced—physically and emotionally.

If you’re ready to start feeling better but aren’t sure where to begin, book a free call with me. Together, we’ll assess your unique needs and create a plan to restore balance, starting with small, sustainable changes that fit your lifestyle.

*This post may contain affiliate links which means I may make a small commission at no extra cost to you. I do not recommend any products that I have not personally vetted.*

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